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kcan
07-17-2009, 08:34 AM
thursday july 16, 2009

45 degree good morning
3 sets 10-235#
squats 425#x5
abs (purple band)100 reps
crunches 100 reps
pull ups 3x5 reps
bent over rows 3x5 for 225#
:thumbup:

kcan
07-18-2009, 08:50 AM
saturday 07-18-2009
close grip bench press
95#x15
135#x10
185#x10
225#x9
250#x5
3-board work
275#x5
300#x4
tricep extensions 70#x80 reps
rack lockouts
415#x3
485#x3
510#x3
dumbell curls30#x80 reps
dumbell press (purple band) 30#x2x25reps
rear delts 30#x3x10

ZenMonkey
07-18-2009, 08:52 AM
Strong lifting mate!

Coke
07-18-2009, 06:17 PM
Good luck with your goals man, off to a great start.

kcan
07-19-2009, 05:18 PM
sunday 07-19-2009

shoulder shrugs 5x20@405#
pull ups 3 sets 5 reps

kcan
07-20-2009, 06:17 PM
monday 07-20-2009
1. torture rack-(rack pull/good morning combo)-working set were 115 good morning+145 rack pull ,second work set 185#gm+195#rp, third work set 195#gm+215#rp,forth working set 205#gm+235# rp
2. 45 degree back raises 3x10 / 135#-185#-225#
3. sumo rack pulls (knee level)315#,425#,515#,675# all good
4)leg curls with blue bands 2x10
5. chins 3x5
6. abs 50 crunches ,25 leg raises, 25 on the ball with purple band

snitram
07-20-2009, 07:59 PM
monday 07-20-2009
1. torture rack-(rack pull/good morning combo)-working set were 115 good morning+145 rack pull ,second work set 185#gm+195#rp, third work set 195#gm+215#rp,forth working set 205#gm+235# rp
2. 45 degree back raises 3x10 / 135#-185#-225#
3. sumo rack pulls (knee level)315#,425#,515#,675# all good
4)leg curls with blue bands 2x10
5. chins 3x5
6. abs 50 crunches ,25 leg raises, 25 on the ball with purple band

Nice job Tim, looks like an easy 600# from the floor is on it's way!!

kcan
07-22-2009, 11:33 AM
Tuesday 07-21-2009

1.military press (standing) 95#x10,135#x10,185#x10,200#x10,225#x7
2.1 arm side raises 3 setsx10 reps 45#
3.front plate raises 2x20 @45#
4.tricep extensions (laying down ) 3x20, 45#,75#,125#
5.barbell curls 4x10 2sets@75#,2 sets@95#
6.incline press 185#x9x3 , 3 different grips
7.tricep push downs3x20 purple bands
8.standing press (purple band)
9.military press dumbell 3x10@45#

Coke
07-23-2009, 08:00 AM
On a roll in here Tim, keep it going.

johnnyo_99
07-23-2009, 10:37 AM
yo Tim, good to see you've got a journal going.

kcan
07-23-2009, 08:42 PM
thursday 07-23-2009
1.good morning 4x3 145#,195#,235#,325#
2.abs 200 reps
3.shoulder shrugs light weight 10x25
4.squats 3x3 200#,235#,325#
5.dead lift 325x3,415x1,505x1 ,515x1 pr

johnnyo_99
07-25-2009, 09:04 AM
got my avatar set with the logo, if you need help setting it up give me a call and i'll walk you through it. 214-912-2263

kcan
07-26-2009, 12:58 PM
saturday 07-25-2009

1.) lat work 50 reps
2.)3 board with (rage x) worked to 450x1
3.)raw drop set 250-275
4.)close grip tricep work 10x10-95#-115# (11 minutes)
5.)push downs 4x10

1st time in shirt in a long time .

Coke
07-26-2009, 06:21 PM
Messing with some big numbers bro.

kcan
07-27-2009, 12:18 PM
thanks trying

kcan
07-28-2009, 04:26 PM
mondat 07-27-2009
1) good mornings 3x10 ,135#
2) 45 degree good morning 3x3 ,225#
3) abs 100 reps
4) bent rows 3x10, 225#

kcan
07-28-2009, 04:31 PM
tuesday 07-28-2009
1.) dumbell press 4x20,
2.) dumbell flys 4x10,30#
3.) dumbell shrugs 4x25
4.) barbell curls 2x10, 70# 1x10 , 80#
5.) skull crushers 2x10, 70# 1x10, 80#
6.) abs 200 reps
this was a light workout just to keep blood flowing good . have a push/ pull friday night dont want to injure anything.

Coke
07-29-2009, 07:50 AM
Solid efforts back-to-back for the upper body dude.

kcan
08-01-2009, 03:04 PM
saturday 08-01-2009
MHBC NSPP
1) bench press opened with 250#,275#,300#pr
2) deadlift opened with 450#,475#,505#pr
this is all raw
3)close grip bench press 5x10 @ 185#
4)tricep push downs 5x10 @50#
5)dumbell curls 3x20 @ 20#,25#,30#

kcan
08-02-2009, 04:12 PM
sunday 08-02-2009
1) standing military press 2x10,90#,3x10,135#
2) one arm rows 3x10, 70#
3) pull up 3x5

johnnyo_99
08-02-2009, 04:22 PM
got the video posted, i put it in Mike's journal - http://www.wannabebig.com/forums/showthread.php?p=2186598#post2186598

kcan
08-05-2009, 03:41 PM
monday 08-03-2009
1) ab pulldowns 3x20
2) raw squats-short box-w/ green bands,worked to 275# for 3 close stance
3) gm's with close stance and green bands-worked to 225x5 bar close to knee's
4)reverse hypers,standing calves,side bends w/db,seated shrugs-done in circuit-3 rounds
5) lat work 60 reps

kcan
08-05-2009, 03:48 PM
tuesday 08-04-2009
1)standing overhead press,db upright rows,H rolls,5 rounds
2)tricep extensions on floor 5x10 -95#
3)latwork on flat bench with chambered bar w/2 green bands and 1 blue band(simulated pulling bar to chest in shirt)5x10
4)straight bar bicepts/super setted band push downs 4 to 5 sets
5)db press on flat bench 2x20reps x55#&65# db

kcan
08-08-2009, 10:08 AM
wed. 08-05-2009

1) push ups5x10
2) pull ups 3x5
3) sit ups 2x25

kcan
08-08-2009, 10:10 AM
thursday 08-06-2009
1) squats 8x2 405#
2) rack pulls 3x5 405#
3)bent over rows 3x5, 135#
4)abs 100 reps

kcan
08-08-2009, 10:20 AM
friday 08-07-2009
1) bench with shirt 225# x5,315#x3,405# for 5 singles all were good
2)close grip bench press 135#,185#,225#,245# x5reps
3) chest supported rows 4 set 20,15,12,20 reps 45#,90#,135#
4) tate press 4x10
5)dumbell curls 4x10, 30#x1 40#x3
bench was extremely strong today . shirt felt great .

johnnyo_99
08-08-2009, 12:47 PM
friday 08-07-2009
1) bench with shirt 225# x5,315#x3,405# for 5 singles all were good
2)close grip bench press 135#,185#,225#,245# x5reps
3) chest supported rows 4 set 20,15,12,20 reps 45#,90#,135#
4) tate press 4x10
5)dumbell curls 4x10, 30#x1 40#x3
bench was extremely strong today . shirt felt great .

nice tim, which shirt were you wearing?

kcan
08-09-2009, 09:15 AM
johnny

i was wearing that rage x that i have .i think we finally got the shirt all the way on . we had a water bottle and squirted the seams . it really seamed to work real well .

kcan
08-10-2009, 04:10 PM
Monday 08-10-2009 (deload week )
1)bent rows 5x5 @135#
2)squats 5x5 @315#
3)good mornings 5x5 @135#
4)pull ups 3x5
5) abs 200 crunches
good light weight workout . really got the blood flowing good

kcan
08-11-2009, 06:41 PM
Tuesday 08-11-2009 (deload week)
1.)dumbell press 5x20
2.)dumbell flys 5x10
3.)shoulder shrugs 4x25
4.)rear delts 3x10
5.)push ups 4x20
6.)barbell curls 3x10
7.)dumbell curls 4x10

kcan
08-13-2009, 04:22 PM
Thursday 08-13-2009 (deload week )
1.) squats 3x5@315#
2.) good mornings 3x5 @225#
3.) rack pulls 3x5@315#
4.)shrugs 3x10@315#
5.)one arm rows 3x5@70#
6.) abs 100 reps

Coke
08-14-2009, 02:12 PM
Efforts have been going real smooth Tim.

kcan
08-16-2009, 09:32 AM
sunday 08-16-2009 (last day of deload week)
1.) bench press 3x5@250#
2.)close grip bench press 4x5@225#
3.)seated shoulder shrugs 3x20@225#
4.)barbell curls 3x10@80#
5.)skull crushers 3x10@80#
6.) push ups 3x15
7.) tread mill for 10 min.level 4 and incline 4

kcan
08-17-2009, 06:17 PM
monday 08-17-2009
1.) pull ups 5x5 last set with 20#chain around neck
2.)rack pulls with purple band 455# plus band removed band pulled 515#
3.)squats to 14" box 4x3 to 405#@,1x5 to 325#
4.) abs 100 reps total
5.) good mornings 2x5
6.)reverse hypers 2x10

kcan
08-18-2009, 06:54 PM
tuesday 08-18-2009
1.) bench press shirt (rage x) 435#-2" from touching 525#-2" from touching535# miss (300# of chain )
2.) close grip bench 4x10
3.)skull crushers 4x10
4.)barbell curls 3x10
good shirt day

kcan
08-20-2009, 07:06 PM
thursday 08-19-2009
1.)squat (blue bands)350# plus bands 5x2
2.) squats w/o bands 600#
3.)goodmornings 1x10
4.)sume dead lift 1x8@315#
5.)shoulder shrugs 3x20
6.)glute ham raises
7.) abs
8.)lat pull downs
9.) calve raises
good squat session all lifts felt real strong (wore briefs)

kcan
08-22-2009, 07:32 PM
saturday 08-21-2009
1.)speed bench 9x3 ,close ,medium ,wide grip (finish with 225#)
2.)incline dumbell press4x10 55#x1,75#x3
3.)tricep extensions 3x10 , 1x30
4.)dumbell curls 4x10
5.)chest supported rows 4x10,135#
good workout today felt strong

kcan
08-24-2009, 06:22 PM
monday 08-24-2009
1.) squat raw 2x5,1x3,1x2,1x1,5x5 work set was 335#
2.) good mornings 5x5
3.)lunges 4x5 100#

kcan
08-25-2009, 05:11 PM
Tuesday 08-25-2009
1.)floor press
135#x5
185#x3
225#x2
250#x1
275#x1
315#x1
2.)skull crushers to 4x10 to 135#
3.)barbell curls 4x10 to 90#
4.)tricep push downs 4x15
(good floor press)

kcan
08-27-2009, 07:10 PM
thursday 08-27-2009
1.)squats(w/briefs)bluebands,and green bands+weight
135#x5
225#x2
315#4x2
2.)dead lift 405#x5
3.)glute/hams 3x10,1x20
4.)calf reaises 3x10,1x20
5.) shrugs 3x10/225#,315#,405# 1 set 225#x20
6.)bent rows 3x10, 1x20 135#

kcan
08-30-2009, 09:53 AM
saturday 08-29-2009
1.) dumbell side raises 4x10 20#,25#,2x30
2.) chest supported rows 4x10 45#,90#,135#x2
3.) bench press (speed) 9x3 to 275#
4.)close grip bench 5x3 to 250#
5.) push ups 2x10 /2x20
6.)elbows out 4x10
7.)dumbell curls 4x10 to 40#
good work out good tricep day.

kcan
08-31-2009, 06:25 PM
monday 08-31-2009
1.) squats 5x5 85#,115#,135#165#,260#
2.)good mornings 5x5 85#,115#,135#,165#,260#
3.) pull ups 50 reps
4.)one arm rows 3x10 @75#
5.)abs 100 reps

johnnyo_99
09-01-2009, 07:53 AM
training is going good Tim, see you on Thursday.

kcan
09-03-2009, 11:59 AM
tuesday 09-01-2009
1.) bench press w/120# chain & mini bands
95#+bands/chains 1x3
135#+bands/chains 1x3
185#+bands&chains 1x1
205#+bands/chains 1x1
2.)floor press 4x10@100# dumbells
3.)tricep push downs (purple band) 3x20
4.)dumbell curls 3x10 30#,40#,50#
5.)skull crushers 3x10
another good strong workout .

johnnyo_99
09-03-2009, 12:01 PM
tuesday 09-01-2009
1.) bench press w/120# chain & mini bands
95#+bands/chains 1x3
135#+bands/chains 1x3
185#+bands&chains 1x1
205#+bands/chains 1x1
2.)floor press 4x10@100# dumbells
3.)tricep push downs (purple band) 3x20
4.)dumbell curls 3x10 30#,40#,50#
5.)skull crushers 3x10
another good strong workout .

strong stuff tim, making great progress.

johnnyo_99
09-04-2009, 06:46 AM
Tim, for all your fans. Video from yesterday's training.

vY68mDm2cnI

kcan
09-09-2009, 12:00 PM
Tuesday 09-08-2009
1.) bench press (shirt rage x)
225#x3
315#x1
365#x1
405#x1
405#x1
all were good lifts
2.)tricep death (green band)4 board all the way to nothing 3x18 could only get as far as 1 board
3.)tricep extensions green band 4x20
4.)dumbell curls 4x10 @40#
5.)abs 100 reps

kcan
09-11-2009, 03:45 PM
thursday 09-10-2009
1.)squats (raw)3x5@315#
2.)lat pull downs 3x10@200#(long bar)
3.)lat pull downs 3x10@200#(close grip)
4.)stiff legged dead lift 2x20@135#&225#
5.)abs 100 reps
good session

kcan
09-13-2009, 07:08 PM
saturday 09-12-2009
1.)push ups 5x20
2.)pull ups 3x5
3.)dumbell press 3x10@50#
4.)barbell curls 3x10@80#

kcan
09-15-2009, 09:57 AM
monday 09-14-2009
1.) chest supported rows 4x15
65#
110#
155#
200#
2.)pull ups 3x5 w/20# chain
3.)ab wheel 3x5
4.)face pulls 3x20@50#
5.)good mornings 4x3
135#
225#
275#
315#
6.)rack pulls from a 4" box 4x5
225#
315#
405# 2 sets
500# for 1 rep
good workout lower back was smoked at end of training session. (really getting back into it )

kcan
09-16-2009, 05:57 PM
wednesday 09-16-2009
1.)dumbell press 4x20
2.)shoulder shrugs 4x20
3.)dumbell curls 4x20
4.)elbows out 3x10
5.)barbell curls 2x10
6.)skull crushers 3x10
7.)push ups 5x20

kcan
09-17-2009, 05:01 PM
thursday 09-17-2009
1.)squats (raw)
135#x5
225#x3
315#x3
405#x1
455#x1
455#x1
2.)rack pulls-3" below knees
225#x3
315#x3
405#x3
505#x1
505#x1
3.)pull ups 3x5
4.) abs 100 crunches 25 leg raises
squats were very strong could have did more.

Coke
09-18-2009, 08:20 AM
Wow man, that's a big day with the heavy squats and rack pulls - looks great overall.

kcan
09-20-2009, 05:51 PM
saturday 09-19-2009
1.)bench press (rage x)
225#x3 raw
250#x1 raw
275#x1 shirt
315#x4x1 shirt
2.)rack lock outs
3x5 225#,315#,405#
3.)barbell curls 3x15@75#
4.)tricep push downs3x15@50#
5.)tricep death3x18 chest to 5 board 135#,185#
6.)dumbell press2x20@65#

kcan
09-22-2009, 11:14 AM
monday 09-21-2009
1.) deadlift
135#x5
225#x5
315#x5
405#x5
500x1 (no go back was smoked)
2.) lat pull downs
3x10@200#
3.)shoulder shrugs
135#x10
225#x10
315#x10
405#x10
4.) bent rows
4x5@225# all good
getting back in the groove of things again . ( mind hasnt been right for a while )

johnnyo_99
09-22-2009, 11:22 AM
monday 09-21-2009
1.) deadlift
135#x5
225#x5
315#x5
405#x5
500x1 (no go back was smoked)
2.) lat pull downs
3x10@200#
3.)shoulder shrugs
135#x10
225#x10
315#x10
405#x10
4.) bent rows
4x5@225# all good
getting back in the groove of things again . ( mind hasnt been right for a while )


keep it up tim, your lifts are looking strong. check my log, i had a great workout last night, my back is smoked this morning.

kcan
09-23-2009, 05:50 PM
wednesday 09-23-2009
1.)bench press (close grip)
7x10@135#
3x10@150#
2.)neck raises 5x20@20#
3.)dumbell curls4x10@30#
4.)push ups 2x15
5.)pull ups 2x5
6.)dumbell flys 2x10@30#
speed day. was good

kcan
09-26-2009, 09:26 AM
Saturday 09-26-2009
1.) bench press (bands mini)
135#x5+bands
185#x5+bands
200#x3+bands
225#x1+bands
250#x1+bands
300#x1+bands
2.)floor press
4x10@185#
3.)tricep push downs
3x15@60#
4.)close grip press
4x3@2x185#/2x225#
5.)incline dumbell press
3x10@50#
6.)barbell curls 3x10@80#
7.)hammer curls 3x10@30#

kcan
09-28-2009, 06:18 PM
monday 09-28-2009
1.) reverse hypers
3x15@120#+1 chain
2.)zerchers
135#x3
185#x3
225#x3
275#x3
315#x1
3.)shoulder shrugs
315#x15
405#x15
495#x10
4.)good mornings
135#x5
185#x5
225#x5
275#x1
5.)lat pull downs
3x10@160#,200#,220#
6.)one arm rows
1x10@55#
1x10@65#
1x10@85#

kcan
10-03-2009, 07:59 AM
tuesday 09-29-2009
1.)speed bench5x10@135# close grip
2.)dumbell flys 4x10@30#
3.)barbell curls 4x10@30#
4.)rear delts 4x10@30#
5.)push ups3x20
6.)pull ups 3x5

kcan
10-03-2009, 08:05 AM
thursday 10-01-2009
1)squats raw 1x5@135#,1x5@225#,1x3@315#
briefs 1x1@405# only could go half way down gear not fitting
1x1@505# better
very poor squat session worst ever
2.) dead lift
315#x1
405#x1
505#x1
all dead lifts were good (had mikes metal squat suit on )
ORDERING NEW GEAR

kcan
10-04-2009, 10:50 AM
Saturday 10-03-2009
1.) bench press (raw)135#x5,225#x5,250#x5,275#x5
2.) bench press (shirt)350#x1,315#x5x1
3.) incline bench press 4x10@,135#,180#,2x225#
4.) triceps (way close grip,Purple bands)3x10 to 3 board
5.) barbell curls 1x10@75#,2x20@85#
6.) dumbell press(blue band)1x10@55#,2x10@65#
very goo workout (bench shirt this week was rage )

kcan
10-04-2009, 10:53 AM
Sunday 10-04-2009
1.)military press 3x10@100#
2.)dumbell side raises 3x10@25#
3.)pull ups 3x5 reps
4.)push ups 3x15
all in 25 min

johnnyo_99
10-06-2009, 12:16 PM
tim, elite is runninga 25% off sale on Metal Gear, ends Thursday. Just in case you hadn't purchased your new gear yet...

kcan
10-07-2009, 06:54 AM
monday 10-05-2009
1.) reverse hypers
3x20
2.)lat pull downs
4x10@140#,160#,180#,225#
3.)dead lift on 2" plate
315#x1
405#x2
500#x1
4.) shoulder shrugs
4x10@225#,315#,405#,505# all good
5.) chest supported rows
3x10@90#,135#,180#,225#
6.) standing bent rows
3x5@225#,275#,315#
7.)abs 3x20@60#

kcan
10-08-2009, 11:42 AM
wednesday 10-07-2009
1.)bench press shirt (rage)1x5@225# 3 board,1x5@275# 3 board,1x3@300#2 board,1x1@315#,1x1@350#,1x1@365# all good lifts had more to give .
2.)close grip bench press1x5@135#,1x5@185#1x5@225#1x10@250#
3.)skull crushers3x10@95#
4.)dumbell press3x20@75#
5.)tricep push downs 3x10@70#
6.)dumbell curls 1x20@30#
This was a great shirt day .

kcan
10-10-2009, 04:40 PM
friday 10-09-2009
1.) squat (ace briefs) green and blue bands
1x3 bands
1x3@145# and bands
1x3@234# and bands
3x2@325# and bands
1x2@375# and bands
all lifts were good had more in me ,but decided to stop at 375# bar weight .
2x10 glute hams

kcan
10-10-2009, 04:47 PM
saturday 10-10-2009
1.)bench press pinkies on the ring
10x3@135# and mini bands
2.)pull ups 3x5
3.)lat pull downs 3x10@160#
4.)elbows out 3x10@40#
5.)roll backs db 3x10@40#
6.)dumbell curls 3x10@25#
7.)dumbell military press3x10@40#,55#,65#
8.) side raises 3x10@20# and minin band

kcan
10-13-2009, 11:46 AM
Monday 10-12-2009
1.)reverse hypers 3x10
2.)lat pull downs 3x10@180#,220#,250#
3.)chest supported rows 3x10@180#
4.) back raises (purple bands)
5.)good mornings (purple bands)
4x5@135#
6.)rack pulls (from knees)
135#x5
225#x3
315#x3
405#x1
495#x1
585#x1
ALL GOOD FELT VERY STRONG TODAY

kcan
10-14-2009, 06:47 PM
wednesday 10-14-2009
1.)bench press shirt(rage)
1x5@225#,3 board
1x3@275#,2 board
1x1@300# chest
1x1@315#chest
1x1@350#chest
1x1@375#chest (no go sore arm)
2.)pull ups 3x5
3.)shoulder shrugs 3x15@300#
4.)triceps (blue band)
5.)push ups 3x15
6.)sit ups 100 crunches
7.)dumbell curls 3x20@25#

kcan
10-17-2009, 08:06 AM
friday 10-16-2009
1.)squat w/(green & blue bands)
1x2@145#
1x2@235#
5x2@285# all good
1x1@460#
1x1@595# (meet opener)
2.)dead lift
1x1@315#
1x1@405#
1x1@495# no go was to taxed

All new metal gear need to get broke in. need lots more work.

kcan
10-26-2009, 07:39 PM
saturday 10-24-2009
1.) bench press (rage)
1x5@315#
1x1@350#
1x1@375#
1x1@405# (rage x)
all were good felt real strong
2.)incline press
1x8@135#
1x8@155#
1x6@225#
3.)tricep push downs
3x10@60#
4.)dumbell press
1x10@55#
1x10@65#
5.)barbell roll backs
3x10@75#
:clap:
1x10@75#
5.)barbell curls
3x10@75#
real strong workout today. 2 weeks from meet.

kcan
10-26-2009, 07:43 PM
monday 10-26-2009
1.) good mornings
3x5@135#,185#,225#
2.)abs 100 leg raises 100 crunches
3.)side raises
4x15
4.)bent rows
5x5@135#
5.)push ups
3x20
light work today couldnt train with team today was bummed

kcan
10-29-2009, 11:40 AM
wednesday 10-28-2009
1.)push ups 5x20
2.)dumbell curls 3x10@30#
3.)elbows out 3x10@30#
4.)dumbell press 3x10@30#&(purple band)
5.)close grip bench4x10@135#

kcan
11-18-2009, 07:14 PM
monday 11-16-2009
1.)hanging ab raises3x10
2.)one arm rows2x10@75# 1x20@100#
3.)plyo jump 1x10@14" box 1x5@18" box 1x5@22" box
4.)good mornings 1x5@135#
1x5@135# monstr mini band
1x5@185# monster mini
5.)dead lift
1x1@335#
1x1@385#
1x3 @425# work set ( good set )
6.)straight legged dead lift (standing on 45# plate)
3x5@245#
7.)obliques side band 3x10
good work out

kcan
11-18-2009, 07:18 PM
wednesday 11-18-2009

1.) speed bench
3x10@135#close grip
3x5@ 185# medium grip
3x5@ 225# wide grip

2.)shoulder shrugs
5x25@30#

3.)dumbell curls
5x10 @ 30#

4.) dumbell press
3x10 @ 30#

5.)dumbell roll backs
3x10 @ 30#

still very sick but cant miss workout hope to fell better soon.

kcan
11-22-2009, 09:02 AM
sunday 11-22-2009
bench press (raw)
1x10@95#
1x10@135#
1x5@185#
1x3@225#
1x3@250#
1x3@275#
1x1@300#
2.) triceps (super close grip hands together)
3x15@135#
3.)rear delts (seated)
4x10@30#
4.)pull ups
3x5

still getting over being sick ( good workout all in all)

kcan
11-23-2009, 06:10 PM
monday 11-23-2009
1.) abs 100 reps
2.)one arm rows
4x10@70#
3.)seated lat pull downs (double blue bands)
4x10
4.)calf raises
4x25
5.)dead lift (raw no belt )
1x5@145#
1x3@235#
1x1@325#
1x1@375#
1x2@440# (work set)
6.)straight leg dead lift
3x5@145#


(still sick)

kcan
11-29-2009, 07:58 AM
11-26-2009 (thanksgiving day)
1.)abs pull downs
3x10

2.) calves
3x10

3.) box squats w/choked green bands

5x55#
5x55#
1x145#
1x235#
1x235#
1x2@325#
1x2@325#
1x2@325#
1x2@325#
1x2@325#
1x2@325#
1x2@325#

4.)sumo dead lift
225#x1
315#x1
405#x1
455#x1

5.) ghr
3x10

6.)side bends
3x10@75#

7.)shrugs
1x10@135#
1x10@225#
1x10@315#
1x10@405#

good workout (getting over being sick finally)

kcan
11-29-2009, 11:03 AM
11-29-2009 sunday
1.) bench press (raw)
1x20@45#
1x10@95#
1x5@135#
1x2@185#
1x2@225#
1x1@275#
1x1@300#

2.) drop set bench
1x10@225#

3.) triceps ( close grip)
3x10@135#

4.)tricep roll backs
3x10@30#

5.)dumbell bench press
3x20@30#

6.)pull ups
3x5

7.)neck raises
3x10@25#

8.) dumbell curls
3x10@30#

kcan
11-30-2009, 07:07 PM
monday 11-30-2009
1.) good morning / dead lift
1x3@95#/135#
1x3@135# / 185#
1x1@185# / 225#
1x1@235# / 275# PR

2.) dead lift (RAW) no belt
1x3@295#
1x3@325#
1x2@415#
1x1@514#

3.)pull ups
2x5
2x5 with 50# vest on

4.)chest supported rows (heavy)
1x5@180#
1x5@225#
1x5@315#
1x5@315#

5.) abs (ball/mini band)

2x15

kcan
12-02-2009, 04:37 PM
tuesday 12-01-2009
1.)bench press w/ chains
3x3@45# w/160# chain
3x3@135#w/160# chain
3x3@135#w/280# chain
all good

2.)bench press w/3 board & chain
3x3@135# w/280# chain

3.)tricep push downs w/ green band
4x10

4.)tricep push downs
4x10@40#

5.)close grip bench press
4x5@135#

6.)seated rear delts
4x10@30#

7.) dumbell curls
4x10@30#

8.) abs
2x15
good workout felt real strong

kcan
01-18-2010, 12:06 PM
SATURDAY 01-16-2010

1.) BENCH PRESS (RAGE X)
225# 1X3
250# 1X2
275# 1X1 all raw
315# 1x1 shirted
325# 1x1 3 board
350#1x1 2 board
405# 1x1 2 board all good ( mike got new info on shirts and worked excellent )
2.)close grip bench press 5 board
135#1x3
225#1x3
315#1x3
3.)roll backs
3x10@30#
4.) hammer curls
3x10@30#

i was smoked after this work out . Shirt work was excellent today

kcan
01-19-2010, 07:14 AM
01-18-2010 monday

1.) weighted abs twist
3x10@10#
2.) crunches
3x20@30#,40#,50#
3.)back raises
3x10@60#
4.) dead lift
1x5@245#
1x3@295#
1x3@335#
1x6@385#
1x1@425#
5.)dead lift 4" off floor
1x3@425#
1x1@475#
1x1@515# all good
6.)straight legged dead lift
1x3@225#
1x3@245#

excellent workout

kcan
01-27-2010, 12:15 PM
Sunday 01-24-2010
bench press (rage x)
1x1@315#
1x1@325#
5x1@365# all good
board work 4 board
1x5@225#
1x5@275#
1x5@315#
roll backs chest
1x10@30#
2x10@40#
barbell curls
1x10@45#
2x10@65#
tricep push downs
1x10@50#
1x10@60#
1x10@70#

good shirt work

kcan
01-27-2010, 12:21 PM
Monday 01-25-2010

ghr
3x10
sit ups
1x10
1x10@25#
1x10@50#
chest supported rows
1x10@90#
1x10@135#
1x10@180#
1x10@225#
4x10@225# work down to 45# no stop
good mornings
1x3@225#
1x3@315#
1x3@365#
1x3@410#
shoulder shrugs
2x10@405#
3x10@405# down to 225#

great workout

johnnyo_99
02-03-2010, 08:50 PM
looking good tim, sure miss training with you guys. I've been bad lately getting motivated to train but I'm easing back into things. want to be back at my same level within the month and start hammering away again. keep up the great lifting.

kcan
02-04-2010, 10:42 AM
hey johnnny

i see you are having another baby congrats . training has been going good but i havent been posting it . iam updating my log today . you will get back in the swing of thing you have had alot to take care of lately . keep in touch .

kcan
02-04-2010, 10:47 AM
01-28-2010 thursday
Squats (raw ) green bands
1x5@135#
1x5@225#
squats (briefs)10x2@315# with green bands

leg raises
4x10@125#

ab twists
4x10@20#

dead lift
1x5@135#
1x5@225#
1x1@315#
1x1@405#
1x1@430#

felt real strong tonight ( had more in the tank )

kcan
02-04-2010, 10:53 AM
01-30-2010 saturday

bench press (rage X)
warm up raw
1x5@135#
1x3@185#
1x3@225#
1x3@275#
1x2@300#

5x1@375# rage-x (good )

elbows out
4x10@ 25#,30#,30#,40#

barbell curls
4x10@45#,55#,65#,75#

push ups (chains )
4x10

pull ups
3x5

good workout shirt work is getting better every time I get in it .

kcan
02-04-2010, 10:57 AM
02-01-2010 monday
Rack pulls (raw)
1x5@135#
1x5@225#
1x5@315#
1x5@405#
1x5@425# ALL GREAT WORK

shrugs
4x10@405#

good mornings
3x5@225#

delts
3x10@30#

calf raises
4x10

kcan
02-04-2010, 11:00 AM
02-03-2010 wednesday

dumbell press
4x15@40#

dumbell flys
3x10@40#

dumbell curls
3x10@40#

side raise
3x10@25#

hanging crunches
3x10

delts
3x10@40#

tricep roll backs
4x10@30#

kcan
02-05-2010, 09:02 AM
02-04-2010 thursday
abs
3x20

calf raises
3x20

one arm rows
3x10@75#

squats (raw)
1x5@145#
1x3@235#
1x2@325#
squats ( briefs)
1x1@415#
1x1@505#
1x1@555#
1x1@615# new pr

dead lift (raw)
1x5@135#
1x5@225#
1x3@315#
1x5@405# 20#more than last week

bent rows
1x5@135#
1x5@155#
1x5@185#
1x5@225#

straight legged deadlift 4" box
4x5@225#

ab roller
2x8

johnnyo_99
02-06-2010, 03:05 PM
sick squats!

kcan
02-06-2010, 05:40 PM
02-06-2010 saturday

bench press (warm ups)
2x5@135#
1x2@225#
bench press (rage x)
2x1@315#
2x1@365#
1x1@405# good lift

roll backs
4x10@40#

tricep push downs
4x10@ 40#,50#,50#,50#

push ups
4x10

rear delts
4x10@30#

kettle bell press
3x5@50#

kcan
02-16-2010, 09:25 AM
Monday 02-08-2010
deadlift
1x1@225#
1x1@315#
1x1@405#
1x1@495# all were strong
good mornings
3x5@225#
shoulder shrugs
3x10@405#

lat pull downs
3x10

kcan
02-16-2010, 09:27 AM
Wednesday 02-09-2010

dumbell flys
3x10@40#

dumbell press
4x10@40#

dumbell curls
4x10@40#

dumbell side raise
3x10@30#

roll backs
3x10@40#

speed bench
3x10@225#

rear delts
3x10@40#

kcan
02-16-2010, 09:30 AM
Thursday 02-11-2010
squats raw
5x5@275#

reverse hypers
3x10

shoulder shrugs
3x10@405#

abs
50 reps

lat pull downs
3x10

kcan
02-16-2010, 09:34 AM
Saturday 02-13-2010
bench press (rage x)
2x1@315#
3x1@350# all were good

barbell curls
3x10@45#,65#,75#

elbows out
3x10@40#

tricep push downs
3x10@45#,45#,55#

rack lock outs
1x3@315#
3x3@405#

kettle bells
3x3@50# 2nd week back at this

FLOOR PRESS / 220# CHAINS
1X1@135#
4X1@225#

kcan
02-16-2010, 09:39 AM
Monday 02-15-2010
good mornings
3x5@225#

pull up
3x5

bent rows (45 degree)
3x5@135#

rear delts
3x10@40#

rack pulls
1x5@135#
1x5@225#
1x5@315#
1x5@405# (smoked )

shoulder shrugs
4x10@405#

workout felt real good tonight

snitram
02-16-2010, 09:43 AM
Monday 02-15-2010
good mornings
3x5@225#

pull up
3x5

bent rows (45 degree)
3x5@135#

rear delts
3x10@40#

rack pulls
1x5@135#
1x5@225#
1x5@315#
1x5@405# (smoked )

shoulder shrugs
4x10@405#

workout felt real good tonight

Nice job Tim and thanks for the comments on my training log. gonna hit some speed bench tonight, etc

johnnyo_99
02-16-2010, 12:19 PM
deadlifts are looking strong tim, I'll be in Dallas in march, going to try and swing by to train with you guys if I have free time.

kcan
02-17-2010, 09:18 AM
johnny

that would be great . i hope you can make time and do that.

kcan
02-22-2010, 11:06 AM
02-17-2010 wednesday
speed bench
bar x 5
bar x 5
95# x 5
115# x 3
135# x 3
150# x 9 x 3

dumbell flys
3 x 10@40#

jm presses
3 x 10@60#

front plate raises
4 x 5 @45#

rear delts
2 x 20 @40#

bicep work
straight bar
3x10@45#,65#,75#

hammer curls
3 x 10 @40#

seated shrugs
2 x 20 @40#

kcan
02-22-2010, 11:11 AM
02-18-2010 thursday
hanging crunches
4 x 10

side raises
4x10@65#

squats (green bands )
bar x 5
135# x 5
185# x 5
225# x 5
315# x 10 x 2

straight legged on 4" box
4 x 5 @225#

leggs were smoked

kcan
02-22-2010, 11:19 AM
02-20-2010 saturday

bench press
bar x 5
1 x 3 @ 135
1 x 3 @185
1 x 3 @225
1 x 1 @275
1x1@ 315 (rage x) 2 board
1 x 1@350
1x1@375
1x1@405
3x1@350 to chest

tricep lock out 4 board
1x5@315
1x5@335
1x5@350

roll backs
3x10@40#

tricep push downs
4x10@40,50,60,70,

kettle bell press
4x3@50#
shirt work is getting better every time we get in them

johnnyo_99
02-22-2010, 12:31 PM
glad to hear shirt is working better, hows that squat suit working out for you?

kcan
02-24-2010, 05:59 PM
havent been back in that squat suit sence the meet in plano.

kcan
02-26-2010, 10:35 AM
Thursday 02-25-2010

good mornings (green bands)
1x3 bands
1x3@135#
1x3@225#
1x3@315#
1x3@365#

lat pull downs
2x10@115#
2x10@145#

abs leg raises
4x10

abs cable crunches
4x20@70#

shoulder shrugs(green bands doubled)
1x10 bands
1x10@135#
1x10@225#
1x10@315#
1x10@405#
1x10@485#

was a good training session

kcan
03-03-2010, 06:45 PM
03-01-2010 monday
abs
100 reps

dead lift
1x5@225#
1x5@315#
1x5@350#

rack pulls
1x1@225#
1x1@315#
1x1@405#
1x1@455#
1x1@495#
1x1@585#
1x1@675# all good

good mornings
5x3@135,185,225,275,315#

lat pull downs
6x10

kcan
03-03-2010, 06:49 PM
03-03-2010 wednesday

bench press
barx10
bar x 10
1x5@95#
1x5@115#
1x5@135#
1x5@185#
10x3@225# all good ( 30 seconds between sets )

dumbell flys
3x10@40#

barbell curls
3x10@75#

side raises
3x10@25#

dumbell roll backs
3x10@40#

rear delts
2x20@40#

kcan
03-08-2010, 09:37 AM
03-04-2010 thursday

seated calves
4x20

standing calf raises
4x20

abs
4x20

squats (green and purple bands looped)
1x3@135#
1x3@225#
5x2@315#

all good

shoulder shrugs
4x10@ 225#,315#,405#,495#

kcan
03-08-2010, 09:41 AM
03-06-2010 saturday

bench press
barx2x10
1x10@225#
1x1@275#
5x1@350# (rage x)

tricep push downs
1x20

dumbell press
2x20@75#
1x10@75#

dumbell roll backs
3x10@30#,

dumbell curls incline
3x20@30#

workout was pretty weak today ,had big workout on wednesday

kcan
03-10-2010, 08:18 PM
monday 03-08-2010

hanging abs
4x15

blue band crunches
3x20

deadlift ( jump stretch platform + quaded minis 200#
135x1
185x1
225x1
275x1
315x1
335x1 unable to lockout

SLDL with quaded minis
135x5
155x5
185x5

bent rows
5x5

reverse hyper
3x10

CSR
3x10

kcan
03-10-2010, 08:20 PM
Wednesday 03/10/10

bench press
bar x 20
bar x 20
185 10x5

dumbell flys
3x10 @40#

side raises
3x10 @25#

dbl roll backs
3x10 @ 40#

bicep work
3x10 @ 80#

snitram
07-26-2010, 02:51 PM
wednesday 03/10/10

bench press
bar x 20
bar x 20
185 10x5

dumbell flys
3x10 @40#

side raises
3x10 @25#

dbl roll backs
3x10 @ 40#

bicep work
3x10 @ 80#

post your workouts

johnnyo_99
07-26-2010, 06:07 PM
post your workouts

I second that!